I want to try Nick 300 challenge some time in the next couple of weeks when the weather gets better.
http://nicktumminello.com/2011/02/300-workout-performance-u-style/
Charlee Weingroff brings up some great points about Neck stability and position during exercise. I will definitely try to be mindful of packing the neck
http://charlieweingroff.com/2010/11/packing-in-the-neck/
Eric Cressey talks about his A ha moments of 2010. I've read great things about the Postural Restoration Institute. I am hoping to find one near me for some ankle and hip treatment. Also sheds some light on the over prescribed barefoot running phenomenon.
http://www.t-nation.com/free_online_article/most_recent/what_i_learned_in_2010
Monday, February 28, 2011
Swing Day and Goal Setting
I could not make ti to the gym today for a normal lifting day. So I decided to do a swing ladder.
Each set was to be done in under a minute with a 1:30 rest. It felt pretty good, hardest thing was the grip.
16kg x 25
24kg x 25
28kg x 25
32kg x 25
36kg x 25
32kg x 25
28kg x 25
24kg x 25
16kg x 25
16kg x 25 ( wanted to get 200 in today)
I've been thinking about setting goals and trying to get enough reps in with certain movements to make them better. Its all about practice and building up the neurological pathways for patterns. I have been learning a lot about deep practice from reading the Talent Code and Outliers. I just read a great thread on strength coach about Dan John's High Frequency of Movements philosophy . In spirit of this, I'm going to set a realistic weekly goal for the following movements I want to get better at.
500 Swings (Any variation counts in the total sum - 1hand , 2hand, doubles)
200 Snatches ( doubles , singles)
10 sets of pull ups
10 sets of Hand Stand Push Ups (Parallettes, Kettlebells , Floor)
Several Goals I have this year are:
Trap Bar Deadlift 3x body weight. I currently weight 185
1 arm chin up or pull up
Be able to do 1 handstand push up, free standing on either parallettes or two kettlebells.
What are your goals? Leave some in the comments.
Each set was to be done in under a minute with a 1:30 rest. It felt pretty good, hardest thing was the grip.
16kg x 25
24kg x 25
28kg x 25
32kg x 25
36kg x 25
32kg x 25
28kg x 25
24kg x 25
16kg x 25
16kg x 25 ( wanted to get 200 in today)
I've been thinking about setting goals and trying to get enough reps in with certain movements to make them better. Its all about practice and building up the neurological pathways for patterns. I have been learning a lot about deep practice from reading the Talent Code and Outliers. I just read a great thread on strength coach about Dan John's High Frequency of Movements philosophy . In spirit of this, I'm going to set a realistic weekly goal for the following movements I want to get better at.
500 Swings (Any variation counts in the total sum - 1hand , 2hand, doubles)
200 Snatches ( doubles , singles)
10 sets of pull ups
10 sets of Hand Stand Push Ups (Parallettes, Kettlebells , Floor)
Several Goals I have this year are:
Trap Bar Deadlift 3x body weight. I currently weight 185
1 arm chin up or pull up
Be able to do 1 handstand push up, free standing on either parallettes or two kettlebells.
What are your goals? Leave some in the comments.
Sunday, February 27, 2011
I'm talking about practice.
Today I had planned on doing a 5 minute snatch test with the 28 kg, However I just was not feeling up to the challenge mentally and physically. My hands were still raw from deadlifting two days ago and I am still feeling a little flat from it.
Foam Roll
spikey ball work on lats, arm pits, chest and anterior shoulders
Get ups ks style
16kg 1/1
24kg 1/1 x 2 ( felt heavy today, first sign that I wasn't up to the snatch challenge.
Pistils - not a big fan of the pistol cause of the spinal flexion at the bottom. But I do want to tame the beast and I want to keep in touch with the movement. I like SL squats to parallel better.
16kg 3/3
24kg 2/2 x 2
Paired with
Dead Bug - I like this drill to really get in touch with tucking the pelvis and core activation
3 sets with stability ball in middle for more activation 5/5 alternating diagonal leg and arm.
Pull ups 3 setts of 5 ( slow and controlled, focused on lat activation and scapular retraction).
I still wanted to get my snatch movement in
15/15 vo2max snatch protocol with 24kg 5 reps per intervals. 15 on 15 off switch hands each "on". Did this for 20 mins which equates to 200 snatches. Form felt good and I got a great sweat. Heart Rate peaked at 188 on the last snatch. It stayed in the 180s for the last 8 minutes.
There is something still intimidating about the 5 minute snatch test. Its something I have to psyche up and feel ready for mentally as well as physically. I didn't have it in me today. Ill try and get one in this week.
Foam Roll
spikey ball work on lats, arm pits, chest and anterior shoulders
Get ups ks style
16kg 1/1
24kg 1/1 x 2 ( felt heavy today, first sign that I wasn't up to the snatch challenge.
Pistils - not a big fan of the pistol cause of the spinal flexion at the bottom. But I do want to tame the beast and I want to keep in touch with the movement. I like SL squats to parallel better.
16kg 3/3
24kg 2/2 x 2
Paired with
Dead Bug - I like this drill to really get in touch with tucking the pelvis and core activation
3 sets with stability ball in middle for more activation 5/5 alternating diagonal leg and arm.
Pull ups 3 setts of 5 ( slow and controlled, focused on lat activation and scapular retraction).
I still wanted to get my snatch movement in
15/15 vo2max snatch protocol with 24kg 5 reps per intervals. 15 on 15 off switch hands each "on". Did this for 20 mins which equates to 200 snatches. Form felt good and I got a great sweat. Heart Rate peaked at 188 on the last snatch. It stayed in the 180s for the last 8 minutes.
There is something still intimidating about the 5 minute snatch test. Its something I have to psyche up and feel ready for mentally as well as physically. I didn't have it in me today. Ill try and get one in this week.
Saturday, February 26, 2011
Kettlebell Saturday!
So I wanted to get some movement in today. This year I've been trying to use my off days as an excuse to do nothing. I want them to be either active recovery days or additional workout days. I've wanted to get better at double kbs and continue to groove the kettle bell patterns I've learned.
This was done at home.
Foam Roll ( really thorough since no time constraints today)
Kettlebell Arm Bars with a 16kg with two presses on each side. I really focused on opening up the chest and collar bone area. Inbetween sets I would use a spikey ball to work on anterior hsoulder muscles
WindMills
16kg 5/5
24kg 5/5 x2
28kg 5/5
Single Leg RDL ( Grooving)
2 hand 24kg 5/5
Ipsy Lateral 24kg 5/5
Contra Lateral 24kg 5/5
Rows ( This is with a athletic stand off hand active and retracted shoulder
16kg 8/8
24kg 8/8 x 3
Goblet Squat
16kg 6
24kg 3 sets of 8
KB Double Circuit 5 reps with eachexercise put the bells down for a minute 4 rounds
2 24kgs
Snatches
Swings
Front Squat
My double snatches are getting considerable better, since making an effor to be consistant with them
Swing intervals 30 work 15 rest x 7 rounds
24kg 2 hand swing
Recovered
16kg 1 arm swings alternating each round
I feel pretty good. I didn't want to over do it, because honestly I was feeling a little flat today from yesterdays work out. Naturally RDL is a very taxing lift. Its a struggle trying to find the balance of doing just hte right amount or two much. I also wanted to get my metabolism up because it is going to snow today and I will be trapped inside all day eating!
Snatch intervals tomorrow.
This was done at home.
Foam Roll ( really thorough since no time constraints today)
Kettlebell Arm Bars with a 16kg with two presses on each side. I really focused on opening up the chest and collar bone area. Inbetween sets I would use a spikey ball to work on anterior hsoulder muscles
WindMills
16kg 5/5
24kg 5/5 x2
28kg 5/5
Single Leg RDL ( Grooving)
2 hand 24kg 5/5
Ipsy Lateral 24kg 5/5
Contra Lateral 24kg 5/5
Rows ( This is with a athletic stand off hand active and retracted shoulder
16kg 8/8
24kg 8/8 x 3
Goblet Squat
16kg 6
24kg 3 sets of 8
KB Double Circuit 5 reps with eachexercise put the bells down for a minute 4 rounds
2 24kgs
Snatches
Swings
Front Squat
My double snatches are getting considerable better, since making an effor to be consistant with them
Swing intervals 30 work 15 rest x 7 rounds
24kg 2 hand swing
Recovered
16kg 1 arm swings alternating each round
I feel pretty good. I didn't want to over do it, because honestly I was feeling a little flat today from yesterdays work out. Naturally RDL is a very taxing lift. Its a struggle trying to find the balance of doing just hte right amount or two much. I also wanted to get my metabolism up because it is going to snow today and I will be trapped inside all day eating!
Snatch intervals tomorrow.
Friday, February 25, 2011
Good RDL Day
I felt Good today in training. I really wanted to pull over 405 today in the RDL. Last time I maxed out on it was 425 for 1 back in early July.
Foam Roll, Static Stretch, Movement Prep,
Correctives: Lower body rolls, Going over with Right and and Coming back with Left Leg were behind
Get Ups with WindMill at the top with 45LB barbell
45 x 1 Get up 4 WindMills Each Side 65 x 1/5 Each side
Pair with Shoulders Elevated Glute Bridges x 2 sets of 10
Hang Cleans Barbell x 5 95 x 5 135 x 5 145 x 2 sets of 5 Felt easy, good pop still easing into cleans again with Elbow
Tri Sets
RDL 135 x 5 225 x 5 315 x 3 365 x 2 405 x 3 425 x 2
Hand Stand Push Ups against wall 4x5. Worked good form and tried to not touch wall if I could
Side Plank Bends 2x10 each side
SL RDL - tried with barbell and 135 and realized my hamstrings were worked from RDLs, Ill do tomorrow
Push Ups BW x 8 115 2x3
Farmers Carry 50LB DB 2 rounds of 50 feet walks with each hand
Energy System Development for BJJ
20 seconds work 10 seconds rest x 10 rounds metabolic circuit.
Agil Ladder
Medicine Ball Slams
Burpee
Med Ball Chest Pass
Airdyone
Repeat to make 5 minute round. Did this for 3 rounds with
KB work tomorrow.
Foam Roll, Static Stretch, Movement Prep,
Correctives: Lower body rolls, Going over with Right and and Coming back with Left Leg were behind
Get Ups with WindMill at the top with 45LB barbell
45 x 1 Get up 4 WindMills Each Side 65 x 1/5 Each side
Pair with Shoulders Elevated Glute Bridges x 2 sets of 10
Hang Cleans Barbell x 5 95 x 5 135 x 5 145 x 2 sets of 5 Felt easy, good pop still easing into cleans again with Elbow
Tri Sets
RDL 135 x 5 225 x 5 315 x 3 365 x 2 405 x 3 425 x 2
Hand Stand Push Ups against wall 4x5. Worked good form and tried to not touch wall if I could
Side Plank Bends 2x10 each side
SL RDL - tried with barbell and 135 and realized my hamstrings were worked from RDLs, Ill do tomorrow
Push Ups BW x 8 115 2x3
Farmers Carry 50LB DB 2 rounds of 50 feet walks with each hand
Energy System Development for BJJ
20 seconds work 10 seconds rest x 10 rounds metabolic circuit.
Agil Ladder
Medicine Ball Slams
Burpee
Med Ball Chest Pass
Airdyone
Repeat to make 5 minute round. Did this for 3 rounds with
KB work tomorrow.
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